7/25/2019 Free One Day Perky Peach Sample
2/2
Barbell side lunge 1-2-1
a. 3 x 12 moderateeachleg
Superset:kettlebell swing and sumo squat. Perform 3 times with
aburnout set on the last set.(60 seconds rest between sets)a. Slow
Crab walk with kettle bellb. Sumo squat: 15 reps moderate
Romanian Deadlift:3-2-1(45-60 second break between sets)a. 2 x
15 moderateb. 2x10 heavy
c. 1 x burnout light moderate
Side leg press (machine, sit on one hip, push with outside leg)
2-2-2a. 4 x 12 each leg
Side-ways crab walk with rubber Theraband around your thighs.a.
4 walks up and back (walk one way then return on the other lag)
6. Burnout: Hyper extensions over a 45 degree bench.(use
towel
as a pad for your hips).
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Follow this 1 day training routine to kick-start the journey to
your dream booty!
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Rep Tempo
The tempo is very important in hypertrophywork. It can aid
muscular gains by as much as30% in some exercises, so try and
ensure you
follow the instructions as closely as you can. Inthis program it
is written as 3-1-1 where:3: eccentric phase (muscle elongation)1:
pause in ther middle of the movement1: concentric phase (muscle
shortening)
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